Should you take multivitamins?

Do you really need them?

On this page:

LOOKING FOR QUALITY?

TIPS AND TRAPS

SUPPLEMENT SAVINGS

SUPPLEMENT SAFETY

WHEN SUPPLEMENTS CAN BE HELPFUL

WHY THEY'RE NOT FOOD SUBSTITUTES!

THE IMPORTANCE OF A HEALTHY DIET

MY FAVOURITES

For nearly 25 years now, I've been writing, researching and collating information on a whole raft of different health problems. During that time, not surprisingly, I've tried lots of different vitamin and mineral supplements. Plenty were disappointing, some were good but only a few would I class as excellent. What's sad for me is that there are tons of products out there which could be a lot better and a lot more effective if only their producers would pay a bit more attention to the quality of their ingredients.

DEFINITELY NOT ALL THE SAME

It's very easy to assume that because a label says 'Antioxidant', 'Multivitamin' or 'B complex' that all products bearing these names will be of similar quality. Unfortunately, nothing could be further from the truth. Generally speaking, I’ve found that bargain supplements almost always contain low-cost ingredients which, unfortunately, usually means that they don't produce the expected improvements. Perhaps they’re poorly absorbed and as a result not properly assimilated by the body or, worse still, will pretty much pass straight through without being broken down or utilised at all. Ever heard the phrase 'bedpan bullets'? Well some products are just that. In one end and out the other.

CHEAP AND CHEEKYSome tablets or capsules might claim to be 'Multivitamin/mineral' but only on closer inspection of the small print might you realise that the mineral content is so small as to be not really worth considering. In other words, it's really a just a multivitamin with a token trace of minerals thrown in to make things look good. Likewise, the type of 'transport' which is chemically attached to that mineral (the thing that helps the mineral to travel across the gut wall into the bloodstream and the name that is written after the name of the mineral i.e. zinc oxide or ferrous sulphate) is often inadequate. Ferrous sulphate,the old prescription iron supplement, familiar to so many women,is a classic example. It's cheap to produce and cheap to buy and, if you've ever used it, you'll know that most of it seems to end up in your stools (hence the black colouring) and not in your bloodstream where it's really needed. It's not that it doesn't work at all, it's simply that it will take much longer to do its job as well as potentially irritating your digestion and constipating your bowels in the process.

The problem when it comes to getting the most from minerals is that they're inorganic substances and can't be taken up by the body unless they are attached to - for simplicity let's describe it this way - some kind of easily absorbable delivery system - which can 'lift' or 'carry' them from the gut into the circulation. It's different with food. The minerals in food usually already have in-built bio-available helpers which do their best to deliver their important nutrient cargo into the blood.

That's why, when it comes to minerals in supplements, it's so important to go for a quality product which will have addressed this issue. I'll be honest and say that I've never been a great fan of the oxides or sulphates that are sometimes included in mineral supplements, preferring citrates, gluconates, ascorbates, fumarates, bisglycinates and amino acid chelates. Look for these names on the labels.BUY THE BEST YOU CAN AFFORDWhen people ask me what I think of a particular supplement,I never comment one way or the other unless I've been able to try it for myself. What I do share is my own personal belief (based on vast experience) that, most of the time, you get what you pay for. That's because quality ingredients which have been carefully formulated in a special, usually oxygen-free environment, and properly packaged to extend shelf-life as much as possible, will cost the manufacturer far more to produce than something mass produced in an ordinary factory using cheap ingredients. So the best advice I think I can give is to recommend that you buy the best you can afford. And however appealing the price may seem on that unbelievably cheap ‘special offer’ or ‘1000 tablets for a tenner', if I were you, I'd leave them on the shelf.

WHAT ABOUT SUPPLEMENTS FROM SUPERMARKETS OR CHEMISTS?While I’m on a negative tack, can I also tell you that, as much as I would like to, I rarely buy ‘own brand’ supplements from chemists or supermarkets anymore. I've spent a great deal of time comparing different formulas and, unfortunately, it seems to me (and again I stress that this is my own personal view) that own brand vitamins and minerals, whilst encouragingly inexpensive, don't seem to use the high quality and well absorbed ingredients favoured by some of the more specialist suppliers. Before anyone jumps down my throat, I'm not saying that supplements sold by chemists and supermarkets are bad; certainly not. If you have a particular product from one of these sources which you think is great, then continue to use it and take no notice of me.

Of course, I do have my own particular favourite labels and these are the ones that I've pictured and recommended on this page. The reason why they’re shown is because I like the ingredients they use and, most important of all, I’ve found them to be helpful. If you need more information on any particular product, just click on the picture and it will take you direct to that company's website or to their own recommended distributor.

As to suppliers, independent health food stores often stock a good range of quality supplements. Alternatively, if you're interested in the products I'm talking about on this page, you could order direct by clicking on any one of the pictures below (this will take you to that company's website) or alternatively visit someone like The Natural Dispensary, Sunshine Health Shop, Victoria Health, The Nutri Centre or Revital, all of whom specialise in quality products.

Check out this one very important point before you go searching

ALWAYS KEEP IN MIND THAT DIETARY SUPPLEMENTS ARE NOT SUPPOSED TO BE A SUBSTITUTE FOR GOOD HEALTHY FOOD. That's because they can't possibly copy the natural balance of nutrients that Mother Nature provides in fresh produce. If you consider yourself to be OK healthwise, rarely suffer from any kind of illness, have a diet that is abundant in vegetables and fruits, lean proteins, pulses, wholegrains and fermented foods, and most of it is organic, if your daily food intake is relatively free of processed junk, artificial additives, hydrogenated fat and sugar, and if you eat regular meals, usually prepared from unprocessed ingredients, then you may not need supplements. Having said that, how much do you think we can rely upon the freshness and nutrient content of any of our so-called fresh produce in today's polluted world; especially considering that such food is often grown in over-used, mineral-depleted soils, sprayed with goodness knows what, transported over huge distances and stored for long periods of time before it reaches the shelves of our supermarkets? How much? Probably not much at all !Some crops, especially fruits, are often harvested well before they're ready, which makes me wonder if they will always have their full complement of nutrients when they reach the consumer. (I'll never forget, a few years ago, being amazed at the sign writing I saw on the back of a truck that I was following on a motorway which proclaimed 'Banana Ripening Service'. At the time, I thought it must be a joke but apparently not.)

It's also worth remembering that the nutrient levels recommended by officials in health departments around the world for the purpose of preventing malnutrition and deficiency disease are unlikely to be rich enough in nourishment to promote good health and wellbeing.

These are just some of the reasons why I believe myself so strongly in using good quality supplements even though my diet is the best it can be.If you fall into any of the following categories, then I would certainly advise you talk to your doctor about the possibility of using - at the very least - a good quality vitamin and mineral product perhaps alongside a supplement of omega 3 and 6 and, if you're onstatin drugs, also Co-enzyme Q10.

Have to use any prescription medicines which are affecting absorption of certain nutrients

If you're over 60

Are trying to follow a vegan or vegetarian but are new to it and don't have much experience about how to balance your foods

If you:

Suffer heavy periods

Are menopausal or post-menopausal

SUPPLEMENTS MAY BE HELPFUL:

If you have generally poor health or:

A family history of stroke or cardiovascular disease

Suffer problems with eyesight (cataracts, macular degeneration) or have a family history of these conditions

Suffer any condition which might affect the way your body absorbs nutrients such as digestive or bowel disorders, food intolerances, food allergies, diseases of the pancreas, gallbladder or liver, irritable or inflammatory bowel disease

If you:

Have had any major surgery to your digestive tract such as removal of parts of your intestine or stomach

IMPORTANT: If you're planning a baby, are already pregnant, then talk to your health care provider about the use of supplements, especially folic acid and probiotics. If you're breastfeeding or exhausted by lack of sleep either before or following the birth, it's been my experience that a course of a well-absorbed multinutrient supplement plus a quality probiotic product may be valuable even if your diet is top notch.

SUPPLEMENT SAVING

Good supplements aren't cheap so here's what I do when funds are tight. First buy a small pack (30 day supply). Start with the recommended daily dose and do this for one full month. Then with the second and subsequent packs, I'd use them every other day. I think you still get a worthwhile nutrient boost and of course the pack lasts twice as long. If you're around lots of people with colds or you hit a patch of not-so-good health yourself then you could go back to the full daily dose.

Or you might consider taking the recommended dosage every day during the winter months and reducing to one every other day through the summer. I think these are much better options than spending hard earned money on a cheaper product which, although it might seem like a bargain, may not contain the quality or range of absorbable vitamins and minerals you need.

SUPPLEMENT SAFETY

If you're unsure about whether supplements are appropriate for you, then talk to your doctor or health care provider before deciding.

If you are taking prescribed medication, make sure that your medicines do not interfere or adversely interact with the supplements or vice versa.

Take any vitamin, mineral and herbal supplements at a different time of day to your prescribed medication.

Always take nutrient supplements with food unless otherwise indicated by your practitioner or by the pack instructions. Eat half the meal, swallow the supplement, then eat the remainder of the meal. In other words, not right at the beginning and not right at the end.

Never take supplements on an empty stomach unless the pack instructions tell you specifically to do so.

MULTIVITAMINS & MINERALS

Viridian High Five Multivitamin & Mineral Formula

Viridian Nutrition is one of my personal top five favourite supplement companies. I love their attention to detail, their ethic, their 'green' credentials and their genuine commitment to supporting worthy causes, in particular helping children's and environmental charities.

Viridian 65+ Multi

Viridian's High Five Multivitamin & Mineralgets 5 stars from me because it's one of the best value multivits on the market. In this product, there's extra Vitamin B5, a nutrient that can be helpful in times of stress, plus a whole gram of Vitamin C in a form I especially like (Magnesium Ascorbate). You might also like to look at their Multi Phyto Nutrient Complex.

Another Viridian favourite of mine is their 65+ Multiwhich includes not only essential vitamins and minerals but enzymes to help improve digestion. Since poor digestion and absorption can be such a common problem as we age (something I've encountered with older patients all too often in clinic), I think this supplement is an inspired idea and should be more widely promoted.

Biocare One A Day Vitamins & Minerals

Biocare One A Day Vitamins & Minerals also gets top marks for great value. It's a first class combo of vitamin and minerals with the antioxidant phytonutrients bilberry and lutein. Comes in tubs of a one, two or three month supply.

Biocare Adult Multivitamins & Minerals

Biocare Adult Multivitamins and Minerals is an excellent one capsule a day formula for anyone who wants their multi supplement without iron and copper. I've used and recommended both this and the One-A-Day multi mentioned above for a lot of years now and always had excellent feedback.

Higher Nature is a long established health food supplement company in the UK and one I have recommended for many years. Their Advanced Nutrition Complex, one of several different multinutrient products in their range, is reasonably priced and has an excellent balance of quality ingredients.

I also like Higher Nature'sMaxi-Multi, great if you're looking for a product which doesn't include iron, and Wise Woman which has herbs and probiotics alongside the vitamins and minerals.

ANTIOXIDANTS

Viridian Ultimate Beauty Complex

Viridian's Ultimate Beauty Complex is a clever antioxidant mix of vitamins, minerals and plant-based compounds (phytonutrients), making it a great skin supplement. The quality ingredients are all aimed at helping to support the health of the hair, nails and skin. I use it together with Viridian's fabulous Ultimate Beauty Complex Oil which is rich in Omega 3, 6, 9 and Vitamin E.

The words 'High Five' on this Viridian B Complex indicate that the formula has a higher level of Vitamin B5 (pantothenic acid). Because this particular B vitamin is vital for the health of the adrenal glands, I would recommend a course of Viridian High Five B Complex with Magnesium Ascorbate if you're under extreme pressure or suffering the effects of severe stress.

Biocare B Complex

Biocare B Complexwith magnesium and vitamin C (magnesium ascorbate) is a good balance of all the B Complex group. The B group are important for the health of the nervous system (which is one reason why they can be so helpful during times of stress), also for the metabolism, releasing energy from food.

Kathryn's views are completely independent. She is not employed by any pharmaceutical company, supplement supplier or food producer nor is she persuaded in any way, financially or otherwise, to recommend particular products or services.

Amazon reviewer on Kathryn's book Good Gut Bugs:"This book is a must-have for anyone with digestion problems or bowel conditions.Written in Kathryn's own inimitable, entertaining and quirky style, it is full of facts,anecdotes, information and useful advice on sorting out your gut problems. My partner is already well on the way to recovery after I relayed Kathryn's advice to him (you know men hate reading anything intelligent!)"

“I am very impressed, it’s very easy to read; most enjoyable, lighthearted and fun!”

IMPORTANT NOTE FOR ALL VISITORS TO THIS WEBSITE:This website is entirely not-for-profit and is set up and supported by Kathryn Marsden purely as a resource to provide information on matters related to health and diet. The material Kathryn has included on this website and also in her books, articles and lectures, is for information only and will have been accumulated and referenced from one or more different sources which may include published journals, meetings and discussions with a number of different practitioners, medical and surgical consultants and international experts, and from her own personal research and experience in practice over many years. From the feedback she has received, it would appear to have helped many people. However, it is important that the reader understands that these guidelines are not intended to be prescriptive, nor are they an attempt to diagnose or treat any specific condition.

If you're concerned in any way about your health, Kathryn ALWAYS strongly recommends that you visit your own doctor or consultant without delay. If you are suffering from any health problem, she stresses the importance of obtaining as many details about your condition as possible and asking plenty of questions about any medicines that may be prescribed to you. Always read the pack leaflet which is included with any prescription medicine and don’t stop taking any medication without first talking to your primary health care provider. The article ‘An Important Note About Prescription Medicines’ may be helpful to you. Kathryn also suggests that you keep your health care provider informed of any specific diets or supplement programmes you may decide upon. In the meantime, follow a varied and sensible healthy eating plan which contains plenty of fresh, unprocessed whole foods, pulses, daily fresh fruit and vegetables, and water. Take regular exercise and try to avoid cigarette smoke.

A final note re illustrations on this website: The majority of photographs and graphics are the property of my husband who has donated them from his own collection especially for the site. However, I have used a few pictures that I already had on file and that were provided to me from other sources as being copyright-free. If anyone believes a photograph that has been included on this basis actually is copyrighted and/or requires permission, then I apologise unreservedly to the owner of that copyright and would ask that they blog me to let me know so that I can either obtain the necessary permission or remove the picture altogether. Thank you.